WOD: Monday, April 10th, 2023 (Burpee Day 71)

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Warm-up: Group Dynamic 

  • 2 Minutes of movement 
  • :20s high knees, jump squats, burpees
  • Pigeon Stretch – 1 Minute per side 

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Strength: Front Squat (17 Minutes) 

  • Sets 1-3: 5 Reps @ 70% of 1RM 
  • Sets 4 and 5: 3 Reps @80% of 1RM 

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Workout: 3 Intervals (4 Minutes ON / :90s OFF) 

10 – 8 – 6 

  • Thrusters (95/65) 

5 – 4 – 3 

  • Burpees Over Bar 

-In remaining time complete:

  • Max Calorie Row / Bike / Runner / Ski

*3 Total Scores: Total cals for each interval 

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Cardio Option: 3 Intervals (4 Minutes ON / :90s OFF) 

15 – 12 – 9 

  • KB Goblet Squats (24K/16K)

5 – 4 – 3 

  • Burpees 

-In remaining time complete:

  • Max Calorie Row / Bike / Runner / Ski

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Core: 4 Rounds 

  • 10 Ab-Wheels
  • 20 Alt Single Leg V-Ups